HomeHome Office Reset
A 15-minute desk-break session for men. Upper back stretches and shoulder circles undo the rounded posture of a working day, standing swimmers and back squeezes activate the mid-back and rear delts, and a kneeling lat stretch finishes the sides. No equipment, no floor space needed.
Home Office Reset at a glance
- Level
- Beginner
- Duration
- 15 minutes
- Exercises
- 5
- Estimated burn
- ~80 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Shoulders, Core
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Office Reset
- 2 × 45s
- 2Shoulder circle2 × 40s
- 3Standing swimmer3 × 20
- 4Back squeeze3 × 20
- 2 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Office Reset
Designed to be done in work clothes between meetings — nothing here requires changing or sweating. Two to three sets, no rest needed. Run it once mid-morning and once mid-afternoon and it does considerably more than one long stretch in the evening.
Home Office Reset — questions
How long does Home Office Reset take?
About 15 minutes from the first set to the last. The session contains 5 exercises and burns roughly 80 kcal for an average trainee.
What equipment do you need for Home Office Reset?
None — floor space only. The session is built around Upper back stretch, Shoulder circle, Standing swimmer and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Office Reset suitable for beginners?
Yes. Home Office Reset is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Office Reset work?
Back, Shoulders, Core. 5 exercises, starting with Upper back stretch, Shoulder circle, Standing swimmer.
Is Home Office Reset free?
Yes. Home Office Reset is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Office Reset into the GymiaFit app — free, no account tricks, no paywall.
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